There’s a lot of discussion on food chains and the way food arrives at our plates. Maybe we need to feel more self-reliant in the way we grow our food. And although everything is debatable if you feel you need to be a bit more in control or if you feel it’s time to experiment and have some fun with growing some produce yourself… how about starting with superfoods? You’ll have a beautiful garden and home-grown food. Imagine the feeling of accomplishment when you’ll drink your first smoothie using the fruits and vegetables growing in your garden.

5 Superfoods to plant now to enjoy all summer:

• Blueberries. This little super berry is one of the most nutrient-dense berries. Full of flavour, no wonder it became very soon a very popular fruit for smoothies, baking, and salads. They are low in calories (about 85% water) and high in Vitamin K & Vitamin C. Scientific research confirms they have one of the highest antioxidant levels (because of their flavonoids’ content) when compared to other fruits and vegetables. These antioxidants can have a positive effect on brain function, they are anti-inflammatory, they help with reducing the “bad” cholesterol and they may lower blood pressure. An excellent fruit to add to your smoothies after a workout as research suggests that blueberries can help with muscle recovery after training.

  The plant has tiny white flowers and the berries start green in colour when they first appear. As they ripen they get a dark blue or deep purple colour. Leave them on at least a week after they turn deep blue/purple and pick them after tasting a couple to see if they’re ready. They need iron and so they need acidic soil (sandy soil is ideal) and sun. They are relatively easy to grow (better in raised beds). Plant them in early spring and water them generously at least once a week or more if no rain. The Highbush variety is better for colder climates. The organic gardener in you will be happy to plant and eat blueberries with no pesticides. But be patient and enjoy the plants for at least a couple of years before you get to enjoy the fruit. Usually, it takes three years for the blueberry plant to grow enough to produce fruit. In the meantime enjoy the white flowers and make space on the soil for the roots to expand and grow.

• Red Raspberries. Very closely related to blueberries, red raspberries will not only add to your daily superfood health benefits but their lively colour will add dimension to your garden. Red raspberries have a somewhat short consumption life. They’re ready to eat in the summer and autumn. Same as with blueberries, raspberries are low in calories, high in Vitamin C and Manganese, packed with fiber and potent anti-oxidants (although lower than the blueberries). It’s better to consume them right after you harvest them but you can also freeze them and use them throughout the year. Just like blueberries, they need acidic soil and they do better in sun but can tolerate shadow as well. Water them well especially in dry periods. Raspberry plants are better when planted in rows (maybe with the help of a wired system) but you can grow raspberries in containers in a small garden as well. The Heritage variety can produce fruit in the first year so you can enjoy red raspberries while waiting for your blueberry plants to grow. Remember they are sun lovers and the need water regularly. 

• Strawberries. Strawberries have so much in common with red raspberries in terms of their anti-oxidant quantities and their Vitamin C and Maganese content. They are 91% water and their sweet flavour makes them the perfect fruit to snack on and eat raw or add to anything from drinks, desserts, ice-creams. Now, add their smell to the mix and imagine the effect these plants will have on your garden’s vibe. They are very easy to grow anywhere from containers and big pots to baskets on the wall! They need sun and fertile soil. Keep them away from windy corners to allow insects to pollinate. Plant them early spring and you can harvest during a period of two to three weeks during the summer. Home-grown strawberries taste amazing.

• Beets. Moving on to vegetables, beets are another superfood you might want to add to your diet and plant in your garden. Beets have plenty of health benefits, full of vitamins and minerals, and low in fat. At only 44 calories (100-gram serving) they make a good choice for athletes and everyone who wishes to increase their energy. They are anti-inflammatory, good for digestion, and for lowering blood pressure. Versatile enough to add them to salads, bake them or add them to your juice. The good news is that beets are easy to grow. They just need sun and fertile soil. You can plant the seeds into the soil early spring. They can also grow in pots and raised beds. Water them good and they are ready to harvest when the root size looks like a tennis ball or smaller. Besides the beetroots, you can also use/cook the root plant itself, which is full of nutrients.

• Peppermint. Added to foods fresh or dried, in tea, salads, desserts, and warm meals. And let’s not forget the smell and the benefits of inhaling the peppermint aromas. Full of nutrients, antioxidants, and Vitamin A the peppermint leaves can improve indigestion, improve cognitive function, and send an overall feel-good message to the brain. The last green patches of peppermint will make your garden look and smell beautiful. Peppermint is a fast-growing plant and you can give them as much space as you have or plant them in a pot. They can grow anywhere, just make sure you water them when topsoil gets dry. You can regularly harvest their leaves. 

You don’t need a big garden to grow these nutritious superstars. You can use your balcony garden or pots to experiment with growing your own herbs, fruits, and vegetables. It can feel like enough work at first but the rewards of seeing your plants growing and eating your own food are worth it. If you need help with growing your own food in your garden don’t hesitate to contact Botaniq for a consultation!

Content Editor Sofia Simeonidou